SKILL
Beginner
5:00 Double Under Practice

Intermediate
Accumulate 20-50 DU
(Go for biggest unbroken sets possible)

Advanced
Every 1:15 x 4
30/40/50 DU
6 KB Facing Burpees

INTENSITY
Every :30 x 12
1: 6/4 Cal Row or 5/3 Cal Bike
2: 10/12/15 Wall Ball Shots


METCON
For Time:
100 DU
10/10 DB Thrusters (22.5/15)
80 DU
8/8 DB Thrusters
60 DU
6/6 DB Thrusters
40 DU
4/4 DB Thrusters
20 DU
2/2 DB Thrusters

Time Cap: 16:00
Goal: 11:00

RX+
Buy-in: 400m Run
Goal: 13:30

SCALED
Option 1 (Harder):
100 DU = 25 Sets Of 2 SU + 1 DU
80 DU = 20 Sets
60 DU = 15 Sets
40 DU = 10 Sets
20 DU = 5 Sets

Option 2 (Easier):
x2 SU